America is an injured nation. The total costs of low-back pain in the United States exceed $100 billion per year (1). I have seen this firsthand as a trainer. The majority of my clients have experienced back pain or currently have back pain. Back pain can be broken down into two categories: extension intolerant or flexion intolerant.Read More
Before we begin, it is essential you understand that all of the research below is based on averages. Everyone responds differently to training programs. Some individuals will do better with less training, while others will thrive with more. Certain people can workout five days a week, and some can only lift two days a week. You must experiment and individualize your program based on your own goals and needs. Nevertheless, it helps to have a place to start. By the time you have done the reading, you will have learned the recommended amount of sets, reps, and rest needed for growing muscle.Read More
In order to squat or deadlift well, you must have a strong core. When you perform a squat or deadlift, the pelvis will tilt forward slightly to allow the hips to bend and flex. But an excessive lower back arch (anterior pelvic tilt) can limit the ability to squat or deadlift. Put simply, if the pelvis is tilted too far forward then the hips won't have any room to flex.Read More
In last week's blog post, I wrote about the importance of protein intake for weight and fat loss. Protein is an essential macronutrient for muscle maintenance and growth. However, protein by itself won't do much for muscle growth unless you combine it with some form of resistance training. Unfortunately for most people, our current way of life doesn’t elicit enough physical stress to strengthen our muscles. We sit behind a desk and work on a computer for most of the day.
A sedentary lifestyle combined with a lack of resistance training will cause our muscles to wither away and atrophy. A decrease in muscle mass will increase one’s risk for gaining body fat. To prevent this from happening, we must increase our strength through resistance training. An increase in strength tends to be associated with an increase in muscle mass (1).Read More